Comparing Nutrients in 100 calories Passion-fruit, PurpleVS Roasted Sunflower Seeds

Weight per 100 calories

Passion-fruit, Purple

103g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 6 times more energy per unit of mass than Raw Passion-fruit, Purple, which is very high in comparison to other foods. Passion-fruit, Purple having average energy density.

Which food has more nutrients per 100 calories - Passion-fruit, Purple or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Passion-fruit, Purple

86%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Passion-fruit, Purplevs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.74%0.72g

Fat

8.82%8.56g

0.72 gvs8.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.19%0.061g

Saturated Fat

2.8%0.9g

0.061 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

0.064%0.001g

Omega 3

0.74%0.012g

0.001 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

2.5%0.42g

Omega 6

33%5.63g

0.42 gvs5.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

18.5%24g

Carbohydrate

3.2%4.14g

24 gvs4.14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

16%11.5g

Sugars

0.65%0.47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11.5 gvs0.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

28.2%10.7g

Fiber

5%1.9g

10.7 gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

4.05%2.27g

Protein

5.93%3.32g

2.27 gvs3.32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Passion-fruit, Purplevs Roasted Sunflower Seeds

7.33%66μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

66 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

0%0mg

Vitamin B1

1.5%0.018mg

Thiamine

0 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

10.3%0.13mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.13 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

9.66%1.55mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.55 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

24%1.2mg

Pantothenic acid

NA mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.93%0.1mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.1 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

3.6%14.4μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

14.4 μgvs40.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

34.4%31mg

Vitamin C

0.27%0.24mg

Ascorbic acid

31 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

0.14%0.021mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.021 mgvs4.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

0.6%0.72μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

0.72 μgvs0.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Passion-fruit, Purplevs Roasted Sunflower Seeds

1.24%12.4mg

Calcium

1.2%12mg

12.4 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

9.85%0.089mg

Copper

35%0.31mg

0.089 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

20.6%1.65mg

Iron

8.16%0.65mg

1.65 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

7.1%30mg

Magnesium

5.28%22mg

30 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

Manganese

15.8%0.36mg

NA mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

10%70mg

Phosphorus

28.4%198mg

70 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

10.6%359mg

Potassium

4.3%146mg

359 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

1.12%0.62μg

Selenium

24.8%13.6μg

0.62 μgvs13.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

1.92%29mg

Sodium

0.034%0.52mg

29 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

0.94%0.1mg

Zinc

8.26%0.91mg

0.1 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

2.03%75g

Water

0.006%0.21g

75 gvs0.21 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 100 calories of Passion-fruit, Purple vs Roasted Sunflower Seeds:

Raw Passion-fruit, Purple has more Vitamin A, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 128.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 217.5 times more Vitamin E than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Passion-fruit, Purple vs Roasted Sunflower Seeds:

Raw Passion-fruit, Purple has 2.5 times more Iron, 1.3 times more Magnesium, 2.5 times more Potassium, 56 times more Sodium and 364.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 2.8 times more Phosphorus, 22 times more Selenium and 8.8 times more Zinc than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Passion-fruit, Purple has 5.8 times more Carbohydrate, 24.6 times more Sugars and 5.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 11.9 times more Fat, 14.7 times more Saturated Fat, 13.3 times more Omega 6 and 1.5 times more Protein than Raw Passion-fruit, Purple.
Both Raw Passion-fruit, Purple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Raw Passion-fruit, Purple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Passion-fruit, PurpleVS Passion-fruit Juice, PurpleRoasted Sunflower SeedsVS Passion-fruit Juice, PurplePassion-fruit, PurpleVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Passion-fruit, PurpleVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Passion-fruit, Purple or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: